Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Toasted Sunflower Seeds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	42.4% 1228kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	0.79% 0.58g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	60% 23g	12% 4.56g	38g per day for Men 19-50 years
Protein	61% 34g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	169% 13.5mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	19% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	328% 2298mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Toasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B1, 9.2 times more Vitamin B2, 2 times more Vitamin B3, 14.4 times more Vitamin B5, 4.7 times more Vitamin B6 and 10.8 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 8.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Toasted Sunflower Seed Kernels no Salt have 4.4 times more Calcium, 12.6 times more Copper, 9.1 times more Iron, 4.6 times more Magnesium, 9.7 times more Manganese, 11.9 times more Phosphorus and 13.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 130.3 times more Sodium and 63.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Sunflower Seed Kernels no Salt have 3.8 times more Energy, 11.1 times more Fat, 5.5 times more Saturated Fat, 4.4 times more Omega 3, 132.1 times more Omega 6, 5 times more Fiber and 6.9 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.